Pain and Relief: A Simple At-Home Routine for Muscle and Joint Comfort

17 januari 2026

Someone may wake up with pains in the body and not know why. The neck feels tight, the shoulders feel heavy, and lower back pain occurs when standing from a chair. It can feel like the body is sending the same message all day: slow down.

That is where “pain and relief” becomes more than a phrase. Pain can make work harder, movement smaller, and mood lower. For people in the Netherlands who sit for long periods in winter, sedentary work-related pain can build quietly and manifest as muscle stiffness and joint discomfort.

A calm solution is a routine that supports comfort at home without forcing the body. This guide explains how red and near-infrared light are used for recovery support, then shares simple daily routines that fit real life in Amsterdam, Rotterdam, Utrecht, or anywhere someone wants to move without guarding.

Quick Summary

“Pain and relief” usually come from small daily steps, not one big fix.
Red light and near-infrared light are used in photobiomodulation, a science-backed method that supports recovery processes in the body.
A simple plan: use red light therapy panels for larger areas, wearables for targeted spots, and infrared heat lamps when warmth helps reduce muscle stiffness.
Consistency matters. Many people track results over 10 to 14 days before changing the routine.

Why “Pain and Relief” Often Starts With Patterns

Pain is not always one sharp spot. Many people feel it as:

pain of the body after long days
muscle pain after training
joint pain that flares with stress or stiffness
lower back pain after sitting
neck pain and shoulder pain from screen posture

Some pain patterns are short-term, such as soreness after exercise, while others are longer-term, such as chronic pain and ongoing pain management needs. Either way, the body often responds best to routines that are easy to repeat, gentle enough for daily use, targeted to the area that hurts, and paired with light movement and better rest.

The Science: How Red Light and Near-Infrared Light Work

Red light therapy is often discussed as photobiomodulation (PBM). PBM uses red and near-infrared (NIR) light to support cellular processes linked to recovery.

How 660nm and 850nm fit in

Many devices use two common wavelength zones: red light around 660nm and near-infrared light around 850nm.

These ranges are popular because they can reach tissue and interact with cells in ways researchers describe as supporting mitochondrial function, energy production, and recovery signaling.

Why near-infrared matters for deeper discomfort

Near-infrared light is often described as penetrating deeper than visible red light, which is one reason it is commonly used for muscle pain and joint discomfort routines.

A clear, honest note

Research is not one-size-fits-all. Results can vary based on the device, settings, and study design.

Some studies show improvements in soreness and recovery, while others find little or no change. That is why it helps to think of light therapy as supportive, not a miracle fix, and to focus on consistent use as part of a bigger recovery routine.

Practical Benefits for Common Pain Problems

This section connects the science to real complaints people search for.

Muscle pain and post-workout soreness

After a workout, soreness is normal, but when it lingers, it can delay recovery. That is why people often search for delayed onset muscle soreness, soreness after exercise, stiffness after exercise, or how to get rid of achy muscles.

A calm, light routine can become a steady recovery habit, especially when paired with hydration, sleep, and gentle movement.

Joint pain and chronic tension areas

Joint discomfort can stem from overuse, stiffness, or inflammation, which is why people often search for terms such as chronic pain, chronic pain and pain management, joint pain, and pain and relief.

A simple daily routine can help the body feel more predictable and supported, even when the discomfort is not fully gone.

Lower back pain, neck pain, and shoulder pain from modern life

Sedentary work pain is very common. Many people spend hours sitting with rounded shoulders, a forward head posture, and tight hips.

Over time, this can lead to morning neck pain, shoulder pain during work blocks, or lower back pain after sitting.

For these patterns, comfort tools tend to work best when they support gentle movement and better daily habits, rather than replacing them.

The Simple At-Home Routine for Pain and Relief

This routine uses three tools:

Step 1: Pick the right tool for the problem

Red light therapy panels are effective for covering larger areas, such as the upper back, lower back, hips, or thighs.

They also make it easier to set up a simple “recovery station” at home, where someone can step in, complete a short session, and move on with the day.

Wearables (Torch, back band) work well for:

Wearables are a good fit for targeted spots such as the one-shoulder area, the side of the neck, or a tight area in the lower back. They also make quick sessions easier during breaks, helping people stay consistent without having to set up a full routine each time.

Infrared heat lamps can be especially helpful when warmth helps loosen muscle stiffness, or when someone feels “locked” and needs to relax before gentle movement feels comfortable.

Step 2: Use one routine for 10 to 14 days

Consistency is the main goal. Here are three options.

Routine A: Neck pain and shoulder pain (desk-life reset)

Best fit: wearable Torch or panel
Simple routine:

Light session on the neck base and upper shoulders
6 slow breaths, with a longer exhale
5 gentle head turns in each direction
10 slow shoulder blade squeezes

Why it helps: it supports relaxation and reduces guarding without forcing deep stretching.

Routine B: Lower back pain (support for mobility stiffness)

Best fit: back band or panel
Simple routine:

Light session on the lower back area
6 slow breaths
5 small hip hinges, slow and controlled
30 seconds of gentle child’s pose or supported forward fold

Why it helps: it pairs comfort support with easy movement, which often matters for “back pain reliever” searches.

Routine C: Soreness after exercise (DOMS support)

Best fit: red light therapy panel
Simple routine:

Light session on the sore muscle group (legs, upper back, arms)
5-minute easy walk
Normal meal and hydration plan

Why it helps: It supports a calmer recovery rhythm when delayed-onset muscle soreness is the primary concern.

Step 3: Track results like a simple checklist

A person can track:

pain level from 0 to 10 (levels of pain)
stiffness in the morning
How long soreness lasts after exercise
whether movement feels easier

Tracking keeps the routine honest and practical.

Safety and Common Questions

Eye safety basics

Near-infrared light can penetrate eye tissue efficiently, so it is advisable to avoid staring directly at LEDs and to follow the device's guidance on eye protection.

When pain needs a professional check

Some warning signs should not be ignored, especially if pain is severe, sudden, or comes with numbness, weakness, fever, or symptoms after a fall or crash. In the Netherlands, a person can start with a huisarts, and many people also work with a physiotherapist for movement-based support.

Why Mvolo Works for Real Life: Quiet, Reliable Light Therapy

Mvolo is made for people who want steady, dependable support, not loud promises. The brand focuses on professional-grade light therapy that can be used repeatedly, so it fits into real daily life rather than feeling like a one-time experiment.

The devices are designed to make consistent routines easier, with practical features that prioritize performance, simplicity, and long-term use. Mvolo also prioritizes responsible production and long-term quality, aligning with the UN Sustainable Development Goals related to health, innovation, and responsible consumption.

For pain and relief, that kind of reliability matters. When a device feels trustworthy and easy to use, people are more likely to stick with the routine, and consistent use often helps the body feel more supported over time.

FAQs About Pain and Relief

What factors should I consider when choosing a pain reliever for muscle or joint pain?

When choosing a pain reliever for muscle or joint pain, consider the underlying cause and the person’s tolerance. Health history, allergies, and other medications matter, and if pain is severe or recurring, a healthcare professional can help determine the safest course of action.

Which sleeping positions help reduce neck pain in the morning?

For morning neck pain, the goal is usually to keep the head and neck in a neutral position throughout the night. Many people sleep better on their backs or sides with a pillow that keeps the head level, while sleeping on the stomach often strains the neck because it forces the head to turn for hours.

Are there any warning signs that neck or shoulder pain could be something serious I should urgently check?

Neck or shoulder pain may be accompanied by warning signs that should not be ignored. If pain is sudden and intense, follows a fall or crash, or is paired with numbness, weakness, chest symptoms, trouble breathing, fever, or a severe headache, it is safest to seek urgent medical advice.

Which treatments or home remedies work best for aching wrists and finger joints, and what should I try first?

For aching wrists and finger joints, many people start with simple steps that reduce irritation and support comfort. Resting from repetitive movements, performing gentle range-of-motion exercises, and applying cold for swelling or flare-ups are common first steps. If symptoms persist or worsen, or if tingling or weakness occurs, it is wise to seek evaluation.